Exercise Library
Press In Split
AKA Press in jerk, split press, split position press
AKA Press in jerk, split press, split position press
The press in split is simply a press performed in the split position.
With the bar in your jerk rack position, step into your full split receiving position, ensuring equal balance on the feet, and brace your trunk.
Push the bar aggressively off the shoulders, pulling your head back out of the way so you can move the bar in as direct a line as possible slightly backward into the overhead position. Spread the elbows out to move them under the bar as you press. As the bar passes it, push your head forward through your arms to establish a strong overhead lockout with the bar over the base of the neck.
Reverse the motion to return the bar to the shoulders. Subsequent reps can be performed without establishing a full jerk rack position each time, but the more you’re focused on building strength in the lowest range off the shoulders, the more of a pause you need to use at the bottom of each rep.
Be sure not to shift your weight on your feet during the press—maintain the equal balance between the feet.
Purpose
The press in split can be used as a basic overhead strength exercise just like the press, but with the added benefit of simultaneously training and reinforcing the position and balance in the split. It can also be used as a technique primer before jerks for lifters who tend to land in an improper or imbalanced split position.
Programming
Sets of 3-10 reps can be used and can be performed with weights nearly as heavy as can be handled in the press. If used as a technique primer, light weights should be used to avoid excessive fatigue that may interfere with subsequent jerks.
Variations
The press in split can be performed from behind the neck, or with weights hanging from bands to create instability.
With the bar in your jerk rack position, step into your full split receiving position, ensuring equal balance on the feet, and brace your trunk.
Push the bar aggressively off the shoulders, pulling your head back out of the way so you can move the bar in as direct a line as possible slightly backward into the overhead position. Spread the elbows out to move them under the bar as you press. As the bar passes it, push your head forward through your arms to establish a strong overhead lockout with the bar over the base of the neck.
Reverse the motion to return the bar to the shoulders. Subsequent reps can be performed without establishing a full jerk rack position each time, but the more you’re focused on building strength in the lowest range off the shoulders, the more of a pause you need to use at the bottom of each rep.
Be sure not to shift your weight on your feet during the press—maintain the equal balance between the feet.
Purpose
The press in split can be used as a basic overhead strength exercise just like the press, but with the added benefit of simultaneously training and reinforcing the position and balance in the split. It can also be used as a technique primer before jerks for lifters who tend to land in an improper or imbalanced split position.
Programming
Sets of 3-10 reps can be used and can be performed with weights nearly as heavy as can be handled in the press. If used as a technique primer, light weights should be used to avoid excessive fatigue that may interfere with subsequent jerks.
Variations
The press in split can be performed from behind the neck, or with weights hanging from bands to create instability.
